Bigger, Faster, Stronger in 1 Move: The Deadlift

Posted by Tee Major Fitness Store on Dec 07, 2015

Every one who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, some follow bodybuilding protocols, and others are only down with yoga or bodyweight training. If you've been training with me for a while then you know I love to do it all. However, there are a few exercises that have withstood the test of time, and these moves have become staples in my plan. Here is the Deadlift and how to do it correctly.

1. The Deadlift

The deadlift is what I call an "essential" movement. Picking something heavy off the ground efficiently develops real world functional strength. The type of strength where you go from zero potential to activating as many muscles as possible develops your starting strength.The tension that you create before and during the lift makes you stronger. It may even make you bigger and faster as well.

Step 9: With your torso locked into position, while maintaining intense full body tension, drive the floor away with a powerful leg press.

Side Note: This is the step that most people screw up. You shoulders should not move before your hips. You are standing with the weight, not pulling it off the ground. So engage the glutes and drive from the heels.

Step 10: After the bar passes your knees, drive the hips forward with a powerful glute contraction, locking your body into a straight position

Step 11: Reverse the movement by re-engaging a hip hinge and driving the hips back until the bar reaches your knees

Step 12: After the bar passes the knees, squat the bar back to the floor under control